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  6. Ravioli vs. Graham cracker

Ravioli vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between ravioli and graham cracker

  • Ravioli has less iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, vitamin K, and fiber.
  • Graham cracker's daily need coverage for iron is 38% more.
  • Graham cracker has a higher glycemic index than ravioli.

The food varieties used in the comparison are Ravioli, cheese-filled, canned and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Ravioli vs Graham cracker infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +36.5%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +133.3%
Contains more IronIron +410.8%
Contains more CopperCopper +19.7%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +270%
Contains more ManganeseManganese +479%
Contains more SeleniumSelenium +80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin B1Vitamin B1 +258.1%
Contains more Vitamin B2Vitamin B2 +296.3%
Contains more Vitamin B3Vitamin B3 +318.8%
Contains more Vitamin B5Vitamin B5 +54.4%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more Vitamin KVitamin K +521.7%
Contains more FolateFolate +355%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ravioli Graham cracker DV% diff.
Iron 0.74mg 3.78mg 38%
Manganese 0.176mg 1.019mg 37%
Polyunsaturated fat 0.182g 5.388g 35%
Carbs 13.64g 77.66g 21%
Vitamin B3 1.06mg 4.439mg 21%
Phosphorus 50mg 185mg 19%
Starch 46.56g 19%
Folate 20µg 91µg 18%
Vitamin B2 0.08mg 0.317mg 18%
Calories 77kcal 430kcal 18%
Vitamin B1 0.074mg 0.265mg 16%
Fats 1.45g 10.6g 14%
Vitamin K 2.3µg 14.3µg 10%
Protein 2.48g 6.69g 8%
Fiber 1.3g 3.4g 8%
Sodium 306mg 459mg 7%
Magnesium 15mg 40mg 6%
Selenium 3.5µg 6.3µg 5%
Monounsaturated fat 0.418g 2.509g 5%
Zinc 0.36mg 0.96mg 5%
Vitamin E 0.85mg 1.51mg 4%
Calcium 33mg 77mg 4%
Vitamin B6 0.102mg 0.156mg 4%
Saturated fat 0.723g 1.633g 4%
Copper 0.142mg 0.17mg 3%
Vitamin B5 0.272mg 0.42mg 3%
Potassium 232mg 170mg 2%
Vitamin A 10µg 0µg 1%
Cholesterol 3mg 0mg 1%
Vitamin B12 0.03µg 0µg 1%
Fructose 0.99g 1%
Choline 9.5mg 5.9mg 1%
Net carbs 12.34g 74.26g N/A
Sugar 3.72g 24.85g N/A
Trans fat 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2286.7%
Contains more ProteinProtein +169.8%
Contains more FatsFats +631%
Contains more CarbsCarbs +469.4%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -55.7%
Contains more Mono. FatMonounsaturated fat +500.2%
Contains more Poly. FatPolyunsaturated fat +2860.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.